Back Intermediate

Barbell Row

  • Lats
  • Upper Back
  • Biceps
  • Rear Delts
  • Spinal Erectors
  • Core

Barbell

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Hold a barbell, soften your knees and hinge forward from your hips.

  2. Brace your torso with the bar hanging beneath your shoulders.

  3. Pull the bar toward your lower ribs without changing your back angle.

  4. Lower until your arms extend and repeat from a still position.

Key cues

  • Keep the bar close.
  • Send elbows behind you.
  • Hold the hinge throughout the set.

Common mistakes

  • Standing up with each pull.
  • Jerking the bar from the bottom.
  • Letting the lower back repeatedly round and extend.

Alternatives

Other ways to move.

All exercises

Related options with different demands. Choose the one that fits your equipment and experience.